Posts during April 2010
04.30.10 F.I.T. Workout
The 6:30pm M/W/Th LCRA class completes an abdominal circuit including bicycles, situps, and med ball slams.
Today is the FINAL day to get in the best shape of your life with the Trojan Challenge. Registration closes at midnight tonight.
F.I.T. Workout-- Friday Intense Training
Max renegade row for 2 minutes--35lb dumbells for men; 25lb for women
Max situps for 2 minutes
3 mile run
Post scores below.
04.29.10 Lake Pointe
Mary is in the 8:30am MWF Lake Pointe class. She has reserved her spot in the Trojan Challenge and is taking action now in class to get in shape. How many med ball pushups can you do on the right and left side? Post scores below.
A new class in West Austin is opening up on May 4th at Bee Caves Park every Tu/Th from 8:30-9:30am. Email info@relentlessbootcamp.com for more information.
04.28.10 Working out is Fun
The 5PM M/W/Th LCRA class has a good time in the midst of multiple squats, pushups, lunges, and situps. Try this basic workout at home today.
4 rounds: 25 squats, 25 pushups, 25 situps. Post times below.
Only 3 days left to reserve your spot in the Trojan Challenge!
04.27.10 Recipe of the Week
The LCRA 6:15am MWF class is taking the week off along with all the Relentless classes for a week of Spring Cleaning. Relentless boot camp is tough on the body and we want to give back. Come participate in the complementary classes this week to rejuvenate, replinish, and restore.
Eggs are a great way to start your morning, but do you know how the chickens are raised that you get your eggs? Read Part 3 of Coach Zach Thiel's Food Label Series.
Check out 4 egg recipes compliments of Mark's Daily Apple for the Recipe of the Week.
04.26.10 Trojan Challenge
The Tu/Th 6:30am Deep Eddy class is in preparation for the kick off of the Trojan Challenge. Six of the coaches at CrossFit Central took on the Trojan Challenge this past Friday. The workout is formulated to be a tabata-style sprint. 3 rounds of work with a 2 minute rest in between each round. Stay tune this week for a video of the workout. We are in the final week of sign-up for the Trojan Challenge and spots are filling up fast. Do not miss out---registration closes on Friday.
REMINDER: No classes this week. May classes resume on Monday, May 3rd.
04.25.10 Community Workout
The last Saturday of every month CrossFit Central hosts a FREE community workout at Town Lake Under the Mopac Bridge (UTB). This month every athlete did as as many rounds as possible in 10 minutes of the following:
5/5 overhead med ball with lateral jump
10 air squats or jumping air squats
15 wall slams
20 walking lunges with med ball overhead.
The most rounds completed was 5 and the two winners received a Double C shirt. View more pictures from UTB here.
04.24.10 2010 Bun Run
Start the Saturday off right with a FREE workout with CrossFit Central and Relentless at 8:30am at Town Lake under the Mopac bridge (Map). Open to everyone! A Double-C shirt will be given away to the winner of the workout today.
The 2010 Schlotzsky's Bun Run is May 1st. All CrossFit Central & Relentless members will get a discount by using the code, CENTRAL2010, to register.
04.23.10 Block Party at CrossFit Central!
The 6:30am Tu/Th Jack & Adam's class completed a partner workout this week that included pistols, overhead situps, and windmills. Jack & Adam's is home to three Relentless classes through out the week: MWF 6am, MWF 7am, and Tu/Th 6:30am. Pick a class a come try it for FREE.
REMINDER: The BBQ has moved from Jack & Adam's to CrossFit Central due to the rain. See you tonight at 6:00pm. Don't forget to bring a side dish.
FREE Community workout on Saturday from 8:30-9:30AM at Town Lake Under the Mopac Bridge (Map). Open to current clients and the public.
F.I.T. Workout-- Friday Intense Training
50 Box jumps
50 virtual pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 plank knees to elbows
50 Push press
50 supermans
50 air squats
50 Burpees
50 Double unders or 150 single jumps
Post times below.
04.22.10 New Class in West Austin
The 6:30am Tu/Th Deep Eddy class performs 20 walking lunge pass-throughs as part of their workout. This movement is one of many that defines the Trojan Challenge. Go HERE to view the intense workout.
Heather Reed is one of the newest Relentless coaches at CrossFit Central. Visit her blog to learn more about our new coach. We are starting a new class at Bee Caves Park on Tu/Th from 8:30-9:30am beginning May 3rd. Join our community today!
04.21.10 Trojan Challenge Location!
The location of the Trojan Challenge has been secured--Westlake High School Turf Practice Field (map). 100 athletes will compete in a workout at the same time capped at 20 minutes using kettlebells, body weight movements, and speed. Reserve your spot today!
04.20.10 Recipe of the Week
Do you know what is in the beef you eat each day? Read Part 2 of Coach Zach Thiel's Food Label Series on beef labeling. The recipe below is compliments of Kelly in the 5:30am Tu/Th Deep Eddy class.
Kale Chips-
Preheat oven to 350-degrees
Bunch of kale- torn up, stems discarded. Do more than you think, it shrinks
Swish in water to get grit out
Spin in salad spinner and let dry - you want it really dry
Mix in bowl with: olive oil, sea salt, lemon juice, garlic- either dry or minced, garlic powder
Mix well to coat all the leaves
Spread on cookie sheet covered w/ parchment (or foil) paper
Bake for 12 min., or until it looks crispy.
04.19.10 Block Party
The CrossFit Central community is coming together this Friday, April 23rd, from 6:00-9:00PM at Jack & Adam's for a block party. We will provide the BBQ, hooverball, and fun--- you guys bring the side dishes. Winners of the Polymath Kids Raffle will be announced. It is not too late to buy tickets. Ask your coach today how to support the Youth in Motion non-profit.
FREE Community workout on Saturday from 8:30-9:30AM at Town Lake Under the Mopac Bridge (Map). Open to current clients and the public.
04.18.10 Agility
Relentless Boot Camp provides metabolic conditioning in combination with strength and agility. The run ladder is a key component in all Relentless workouts. Jill & Deb perform the lateral shuffle to warm up for 5pm M/W/Th LCRA workout with Coach Zach Thiel.
What is your favorite ladder drill?
04.17.10 Youth in Motion
The 6am MWF class at Austin Rowing Club is the best of both worlds. An indoor facility with the capability of going outside and working out while viewing Lady Bird Lake.
We have officially kicked off our Polymath Kids Raffle for the two new non-profits that aim to re-write the book on how we engage our youth in healthy living. Each raffle ticket is $25 and the items being raffled are worth $150-$250 in value. Go HERE to view the partial list of items being raffled.
This is for an amazing cause ----> helping the next generation have access to CrossFit. How much different could your training, your sport, your life have been if you found CrossFit at a young age?? Ask your coach about how to purchase a ticket on Monday? Let's change lives together!!!
04.16.10 Broomstick Mile
Every Tu/Th 5:30am at Deep Eddy Park, 30+ athletes show up to get in a Relentless Outdoor workout. Currently there are 2 classes going on at this time-- a Beginner and an Intermediate/Advanced group. The Beginner group has grown by 8 people this month. I challenge you to get fit with all the new athletes this spring . Join our community today.
The F.I.T. Workout-- Friday Intense Training -- is compliments of Coach Lisa Thiel's 6am MWF Jack & Adam's class. Go HERE to read about the Broomstick Mile. Post times below.
04.15.10 Extreme Body Challenge- Week 3
The individuals participating in the Endless Beauty Extreme Body Challenge are in week 3 of competition. They have been attending the 6:30pm M/W/Th LCRA class each week to help them reach their goals. Check out their progress HERE.
04.14.10 Kettlebells & Trojan Challenge
The Trojan Challenge is fast approaching! As the picture illustrates above, the kettlebell snatch along with the American swing will be two of other multiple exericses performed in the workout on Saturday, May 8th. Every ahtlete has 20 minutes to complete the workout. Details of the workout will be released this week.
04.13.10 Recipe of the Week
Coach Zach Thiel is writing a Food Label Series over the coming weeks. Check out his first write up on Organic Labeling of Raw, Fresh, and Processed products. Do not miss the Level 1 Nutrition meeting today at 12:15 & 7:00PM at CrossFit Central and Wednesday at 7:00PM at RunTex. Bring a food log to the meeting.
Almond Banana Pancakes
Ingredients:
- 2 ripe bananas
- 1 egg
- 1 heaping tablespoon of almond butter
Directions:
Mash the bananas, add the egg and mix well. Stir in the almond butter, adding more than a tablespoon if you want a more pancake-like texture. Melt coconut oil in a pan and pour batter into small cakes. Brown on each side and serve warm.
04.12.10 Sanchez Park
Sanchez Park is the only Relentless boot camp in East Austin. The class poses after a workout full of dumbbell exercises and kettlebell swings.
The Trojan Challenge is less than a month away and spots are filling up fast! Take advantage of the 7-week challenge that provides your very own kettlebell and personal coach. Workout details will be released this week. Stay tuned.
04.11.10 Shoes for Austin
(M/W 5:30am Rowing Dock class)
Running a 5K or a 10K is typical for many Relentless athletes. Today multiple clients are competing in the Cap10K. Good luck to everyone!
As a way to give back to the community, we are asking everyone to participate in the Shoes for Austin 5K & Kids 1K on April 17th. Will you run for shoes? Register HERE.
04.10.10 Success Stories
Jane lost.. 7.8 lbs, 2.8% Body Fat, 6.75 Inches
Vince lost...14 Lbs, 6.8% Body Fat, 11.25 Inches
Jane and Vince are two of many success stories from the Relentless Adventure Challenge. Do you want to see the same results in 8 short weeks? Reserve your spot today for the Trojan Challenge. It is less than a month away. Results are typical!
04.09.10 And the Winners are...
The overall winner of the Relentless Adventure Challenge was General's Triple Threat, which was made up of Anna, Dolly, and Chris from the 6AM MWF Austin Rowing Club boot camp with Coach Alex Janss. Congratulations!
Over the 7 weeks of the challenge the nine teams of 3 lost a total of 68.4 lbs, 48.2% body fat, and 105.9 inches. To see more results from the challenge, click here.
F.I.T. Workout-- Friday Intense Training
10-1
Dumbbell squat cleans, dips, pushups
Finish with a 1200m run, 2 min rest, 800m run, 1 min rest, 400m run
Post times below.
04.08.10 Bring a Friend
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The month of April is Bring a Friend month. Emily and Ashley in the 6am MWF Jack & Adam's boot camp have both taken advantage of the competition and brought friends this week. Read more from Coach Lisa Thiel and the benefits of working out with a friend.
Complementary Trigger Point class at CrossFit Central on Thursday, April 15th at 12:15 and 7PM. Check HERE for when to register.
04.07.10 Traveling CrossFitter
Michelle is in the Deep Eddy 6:30AM Tu/Th boot camp and recently traveled to Japan for the Tokyo Marathon. She was half-way across the globe and she still showed her support for CrossFit Central. Do you have any pictures from traveling or recent races with a Relentless or CrossFit Central shirt? If so, email pictures to info@relentlessbootcamp.com.
Have you reserved your spot for the Trojan Challenge? Workout details will be released next week. Be prepared for a workout consisting of kettlebells, bleachers, and more...
04.06.10 Recipe of the Week
The Final 4 is finishing up and baseball season just started. The Recipe of the Week is the perfect dip to bring to your next game-watching party and still focus on clean eating. If you have nutritious party appetizers to share, then please post the recipe below.
Walnut Red Pepper Dip-
2 cups shelled walnuts (soak them for at least 1 hour to soften them; it’ll be easier to process them this way)
1/2 tsp. ground cumin
1/2 tsp. salt
1 jar (12 oz.) roasted red peppers – drained
1 garlic clove, minced
2 tbsp. olive oil
2 tsp. lemon juice
In a food processor, pulse walnuts, cumin, and salt until walnuts are finely ground (like the consistency of Hummus). Add peppers, garlic, olive oil, and lemon juice. Whirl until smooth.
Next Tuesday is the Level 1 Nutrition meeting at CrossFit Central at 12:15 & 7PM, as well as, on Wednesday at 7PM at RunTex.
04.05.10 Sold Out Class!
Two boot camps are in action simultaneously every Tu/Th at 5:30AM at Deep Eddy Park. Half of the athletes featured in the picture above have been attending boot camp for over 3 years. Relentless Boot Camps are selling out and we are opening up new locations, as well as hosting additional classes at identical locations to accommodate everyone's needs. Do not waste time. Find a class today and experience the fun and get fit!
04.04.10 Happy Easter
Coach Lisa Thiel is the Head Coach of three Relentless Boot Camp classes at Jack & Adam's. The 6:30AM Tu/Th class poses after a workout in the bright morning sunshine. What is your exericse routine? I challenge you to try out a class this week and see what all the hype is about.
04.03.10 1 Year Anniversary
Andi and Suz are in the MWF 6:15AM LCRA class with Coach Randal. They celebrated their 1 year Anniversary on Wednesday. Whether you are a veteran to Relentless Boot Camp or wanting to try out a class for the first time, all Relentless classes are scaleable to everyone's fitness levels. Contact us today at info@relentlessbootcamp.com to find a location near you.
04.02.10 Extreme Body Challenge
Endless Beauty has teamed up with Relentless Boot Camp to take on the Extreme Body Challenge. Five women have committed 5 weeks to food logging and boot camp. Every Friday an update will be posted on their website to show how the challenge is going week to week.
Have you signed up for the Trojan Challenge? This is a 7-week challenge with a kettlebell focus designed to get you in the best shape. Register today.
F.I.T. Workout-- Friday Intense Training
8 hill sprints with 30 seconds rest.
then 3 rounds of the following:
20 Sumo deadlift high pull - use kettlebell
10/10 kettlebell cleans- 10 on right/ 10 on left
20 Russian swings
Post times below.
04.01.10 April Fool's
Happy April Fool's! Do not be fooled by your coaches today. The Tu/Th 6PM class at Dick Nichols park is armed and ready for whatever Coach Megan throws their way today. What is the best April Fool's joke you have played on a workout partner? Post comments below.
Check out the results from Team Showout and Team Hot Mess from the Relentless Adventure Challenge this past Saturday.
